Скачать или смотреть Week 1 / Day 1 of my NEW Functional PPL Split

Week 1 / Day 1 of my NEW Functional PPL split 👉 www.jtmfit.com

This is the new 8 week training block that myself and the JTM FIT app community are getting after.

We will be focusing primarily on building muscle and burning body fat.

I will be posting every workout of the first week on my Instagram so stay tuned.

Warm Up: Perform the prescribed reps of the exercises below one after the other with no rest in between. Do 1 set (not in the video)

Lateral Band Walk x 20 (each side)
Band Monster Walks x 20 (each side)
Stretch Kick to Back Lunge x 8 (each leg)
KB Good Morning + Goblet Squat x 8

1️⃣Hypertrophy Sets: Perform all sets and reps before moving on. Do 3 sets w/ 2-2:30 rest in between sets.

Bulgarian Split Squats w/ 2 Second Pause 3 x 8 (ea leg)

2️⃣Hypertrophy Superset: Perform the prescribed reps of each exercise back to back. Once you finish both, rest 90-120 seconds. Do 3 sets.

Heel Elevated Squats x 10
Bodyweight Heel Elevated Squats x To Failure

3️⃣Hypertrophy Sets: Perform all sets and reps before moving on. Do 3 sets w/ 2-2:30 rest in between sets.

Back Lunge to Step Up 3 x 5 (ea side)

4️⃣Extra Credit | 6 Minute AMRAP: Start off doing 2 reps of each exercise. Then, 4 reps. Then, 6 reps. Continue to add 2 reps every set. Do as many reps as you can in 6 minutes.

Goblet Squats
Jump Squats

5️⃣Calves and Core Superset: Perform the prescribed reps of each exercise back to back. Once you finish both, rest 30-60 seconds. Do 3 sets.

Calf Raises x 15
AB Rollouts x 15

Cool Down: Perform each stretch for 30-60 seconds. Do 1 set (not in the video)

S. Leg Calf Stretch (each leg)
Couch Stretch (each leg)
Wall Glute Stretch (each leg)